Nutrition Q&A: Does celery have negative calories?

Question: Does celery have negative calories? So the theory here is that it takes more calories to digest celery than is in the celery. The good news here is that yes, our bodies use more energy to digest celery than celery provides. However the result is so minimal it will not help our weight loss efforts. But don’t let that discourage you from eating it. Celery may be an afterthought in the produce aisle but it is a simple and inexpensive vegetable to add to your daily meal plan. This low-calorie vegetable is a good source of Vitamin C and Vitamin A.When selecting celery, you want to choose the stalk that is straight and rigid with fresh leaves. You want to avoid celery that is limp and smells mushy. Once you have selected your celery and get it home, it can be stored in the refrigerator unwashed for up to two weeks. Celery isn’t just for Ants on a Log. It can be used in a variety of ways and recipes. Celery stalks can be eaten raw, stir-fried, baked, steamed or microwaved. When planning to use celery, you will want to rinse the stems thoroughly before preparing as dirt can be found between the ribs. Next you will want to make sure to cut the root off the stem and throw away. Here are the Top 10 Ways to Eat Celery from fruitsandveggiesmorematters.org10. A Quick Appetizer. Stuff stalks with low-fat cream cheese and sprinkle with paprika.9. Can You Eat the Leaves? Yes, you can! Instead of throwing the leaves away, use them in soup, stuffing, salad or other cooked dishes.8. More Veggies for Your Stews! Pump up the nutrition in your soups and stews by adding chopped celery. Adds a little crunch too.7. Tacos! That’s right! Celery adds just a little more crunch to your tasty tacos.6. Celery & Spinach. Do something different with your spinach salad. Combine diced celery, shredded carrot, cooked pasta, bell peppers and corn. Serve over a bed of spinach and top with your favorite low-calorie dressing.5. Texture for Tuna. Add a little texture to your tuna or chicken salad. Mix together chopped celery, mayonnaise or mustard, and tuna or chicken. Serve over whole wheat bread or a toasted English muffin. For an extra kick, add a dash of hot sauce to the mixture.4. An Easy Side. For an easy side dish, braise celery in vegetable stock and season with your favorite herbs or a little bit of salt and pepper.3. Celery Salsa! Heat oil and stir in garlic, tomato, celery and onion. Pour in tomato juice and bring to a boil. Cook until onions and celery are tender. Stir flour into salsa to thicken. Season with salt, pepper and hot sauce. Serve with baked tortilla chips.2. Stir-Fried Celery? Absolutely! Use celery in your next vegetable stir-fry. Heat a little olive oil and sauté chopped celery, carrots, broccoli florets, onions and bell peppers. Add reduced-sodium soy sauce and serve over brown rice or in a whole wheat pita.1. Ants on a Log. Add peanut butter to the inside of celery and top off with raisins for a quick, fun and nutritious treat for your kids! Also, try switching hummus for the peanut butter.Celery and Pepper Stoplight SnacksAll you need: • Light cream cheese (or Laughing Cow cheese for less fat) • 3-inch celery sticks • Red, yellow and green bell peppers! (Or try frozen peas for the green light! • Skewers All you do: • Simply spread cream cheese or Laughing Cow cheese onto each stick of celery. • Cut circles out of peppers in all three colors. Arrange your circles on the celery like a stoplight! • Then poke a skewer into the bottom, so each can stand up.Nutrition Facts per serving: 40 calories, 2 gm fat, 0 gm saturated fat, 8 mg cholesterol, 4 gm carbohydrate, 1 gm fiber, 2 gm protein, 85 mg sodiumSource: SuperHealthyKids.com

Fruit and Veggie SnailsAll you need:Kitchen knife 2 small red apples1 bunch celery, cleaned 1 (16 ounce) jar creamy peanut butter or alternative nut butter 1 sealable plastic storage bagSafety scissors1 (1.65 ounces) box any flavor WONKA NERDS Candies 1 (10 ounce) bag shredded carrots or just julienne them yourself All you do: • Cut a thick vertical slice from a whole apple, just missing the core. Do this on both sides. • Cut a celery stick that is about 1 inch longer than the width of the apple slice. • Place the peanut butter into the plastic bag; snip off the end to make a small hole. Fill the trough of the celery stick by squeezing the bag of peanut butter; set aside. • Using the plastic bag filled with peanut butter again, draw a spiral on both sides of the apple slice. • Wedge the apple slice into the filled celery stick. (Larger apples like to fall over.) • Add NERDS to one end of the celery stick to make his eyes. Add 2 carrot shreds for antennae.Nutrition Facts per serving: 120 calories, 7 gm fat, 1 gm saturated fat, 0 mg cholesterol, 11 gm carbohydrate, 2 gm fiber, 4 gm protein, 80 mg sodiumAdapted from: Nestle Kitchens The information is not intended as medical advice. Please consult a medical professional for individual advice.

Author: Katrina Howard

Katrina Howard, RD, LDN, is the dietitian at the Hy-Vee on Sheridan Road in Peoria. She completed her Didactic Program in Dietetics from Benedictine University in Lisle, Ill., and her dietetic internship at St. Louis University. She is currently working on her master’s degree in sport’s nutrition. Katrina enjoys cooking, running, CrossFit, and helping others feel their best through exercise and good nutrition. You can send your questions to Katrina at 1519dietitian1@hy-vee.com.
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